Jef's Blog

This was my last entry over the other place.... Monday will be a 4 x 1K starting a run in to the Southampton event next Saturday.
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Fri Feb 08, 2008 9:30 am

Very early this morning. Rowing at 05:20 with Darin, Andy Mudge and Andreas on Row Pro.
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Todays Plan is..

10,000 aiming for 1:55.0 Looking to beat a seasons best of 38:33.7

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Training

2000m splits

1K warm up

• 7:41.7 = 1:55.4 27 spm
  
• 7:37.9 = 1:54.5 27
  
• 7:39.1 = 1:54.8 27
  
• 7:37.5 = 1:54.4 29
  
• 7:36.3 = 1:54.1 29
  
  

Total = 10,000 in 38:12.6 – 1:54.6 pace @ 28 spm

2K warm down

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Seasons best. Second fastest ten K I’ve ever done and the fastest for 2 years. Might had been better had I not had yesterdays hard interval row but much credit has to go down to Darin who had a hugh 38:05 PB row (by 64 seconds) and had I not been chasing him then I’d have probably slowed a lot.

Still feel a sub 38 PB will be on by the end of the month.

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Thursday 4 x 2K



Early start for me. Rowing at 07:40 instead of an afternoon. The main reason being was that life just over took me yesterday and although I had the whole day to fit it in I ended up getting to 8 pm and no time left
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Todays Plan is..

A 4 x 2000 r5:00 aiming to better 1:52.5


My current standings with intervals for comparison

• 4 x 2000 - r5:00 = 1:52.5 @ 29 spm
  
• 5 x 1500 - r5:00 = 1:50.7 @ 30 spm
  
• 4 x 1000 - r5:00 = 1:46.1 @ 30 spm
  
• 8 x 500 -- r3:30 = 1:43.4 @ 31spm
  

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Training

4 x 2000m intervals. r5:00

3K warm up

• 7:27.6 = 1:51.9 29 spm
  
• 7:25.9 = 1:51.4 29
  
• 7:23.9 = 1:50.9 29
  
• 7:20.8 = 1:50.2 30
  

Total = 4000 in 29:38.1 – 1:51.1 pace @ 29 spm

2K warm down

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1.4 seconds on pace better on current best for this distance.

Style good throughout and the last one felt like some of the best sustained pressure I’ve applied to a row in a long time. The idea is to be up at 05:20 tomorrow for a Row Pro 10K … hmmm, that’ll be interesting.

Hopefully I will be at Soton... Look forwards to catching up and saying hi

Jef

Looks like a huge improvement and a great booster for the next 10k trial.

Training looks to be going great at the moment Jef, long may it continue - brilliant.

KevP wrote:Hopefully I will be at Soton... Look forwards to catching up and saying hi

I will be there and I will be LWT (73.6Kg this morning ). I'm doing a special warm-up, cycle to Basingstoke, train to So'ton, cycle to venue. (I would have been cycling home, but we've had an invite to a "late" Burn's night (I've threatened to rent a kilt for that).

Great going Jef. Huge progress since the turn of the year.

Regards,

Joe

You reported on a similar session a few weeks back when you unravelled after a hard day's graft. Well done on actually completing this one, never mind showing a substantial improvement.

Good stuff.

Regards,

Joe

not badtraining Jef, you should use this nice going for 2k PB...

come to Soton to see how professionals do it

Do you know some Kris? ...apart from Rob of course.

jef - your dedication is impressive.
jane

Good work old man!

Doing the maths, that must be an 8x500 session. Good going Jef, difficult to increase pace when you're already going quickly.

Smokin'!